Haddock is a mild-flavored firm white fish that is related to cod. It's wonderful baked, broiled, in soups, or deep-fried, and it lends itself to many complementary flavors.
This crispy panko crusted baked haddock is a fabulous way to enjoy the fish. The haddock fillets are dipped in a flavorful seasoned egg mixture and then coated with panko breadcrumbs.While deep-fried haddock (fish and chips) is fantastic, this baked version is an excellent replacement. You'll cut the fat and calories, but you won't sacrifice flavor. If you prefer a finer coating, pulse the panko crumbs in a food processor a few times.
The fillets are delicious with a homemade tartar sauce or remoulade sauce. Serve the fish fillets with baked French fries or roasted potatoes for a satisfying family meal of fish and chips. For a lighter meal, serve the fish fillets atop a tossed salad or with a side of light coleslaw.
If you can't find haddock in your area, substitute with cod, pollock, or catfish fillets.
- 1 1/2 pounds haddock fillets (cut into 4-ounce to 6-ounce portions)
- Salt and freshly ground black pepper
- 1/4 cup all-purpose flour
- 1 1/2 cups panko breadcrumbs
- 3 tablespoons chopped parsley (flat-leaf or curly, finely chopped)
- 2 large eggs
- 3 tablespoons mayonnaise
- 1 1/2 teaspoons Creole seasoning (or a similar seasoning salt blend)
- 1 lemon (cut into wedges, for serving)
- Heat the oven to 425 F (220 C/Gas 7).
- Line a rimmed baking sheet with foil; spray the foil with nonstick cooking spray or brush lightly with oil.
- Sprinkle the haddock fillets all over (lightly) with salt and pepper.
- Put the flour in a wide, shallow bowl.
- Combine the panko crumbs and parsley in another wide, shallow bowl.
- In a third bowl, whisk the eggs with the mayonnaise and Creole seasoning.
- Dip a haddock piece in the flour, coating thoroughly, and then dip the fillet in the egg mixture, turning to coat both sides. Next, roll the fish fillet in the panko crumb mixture, pressing lightly to help crumbs adhere to the fish. Repeat with the remaining pieces of fish.
- Arrange the haddock in the prepared baking pan. For pieces with a long, thin "tail," tuck the thin parts under the fillet. They should be uniform in thickness so they will cook evenly.
- Bake the fish fillets for about 18 to 22 minutes, or until the haddock is cooked through and flakes easily with a fork. The baking time depends on thickness, so adjust for very thin or thick fillets.
- Serve the oven-fried fish fillets with lemon wedges, along with the condiments of your choice.
- To test a piece of fish for doneness, insert a fork into the center of the thickest fillet. Twist and lift. The fish from the center should flake easily and appear opaque.
|Nutritional Guidelines (per serving)|
|Total Fat||20 g|
|Saturated Fat||5 g|
|Unsaturated Fat||6 g|
|Dietary Fiber||4 g|